Update – October 10, 2012

Nik’s Chicks is a FREE ladies only running/triathlon group. It is only a time and place to meet & a program to follow.  I cannot join you on every run/workout.  If you are new to exercising, it is advisable to have a doctor’s OK prior to beginning. Please sign my waiver (in “About”) and fill out my contact info sheet when you arrive for your first run.

Quote of the Week:

There is an expression among even the most advanced runners that getting your shoes on is the hardest part of any workout.

Kathrine Switzer

Hello ladies, here is the latest news from the “nest”!

Weekly Chirp: Hey ladies! I am sure my note today finds you a wee bit full from turkey and all the fixings!  It’s nice to indulge every now and then – but now it’s time to get back on track.  Think about why you eat before you eat.  Ask yourself Am I really hungry? Am I just thirsty? Am I stressed? Am I upset? We need to make conscious choices about our nutrition and try not to wing it as much! 

Thanks to the ladies who shared my birthday with me.  It was a wonderful day, topped off with earrings designed by my husband! (He worked with a goldsmith!)

New Learn to Run 5km Program:  I didn’t have any emails re: new Learn to Run 5km program.  The groups will remain for now, unless some interest in new programs arises!

Registration for Angus Glen races: Race day is November 4th.  There will be a number of us traveling to Markham to “race”.  You can click here to register for 5km, 10km or half marathon distances. Angus Glen Races

Around the Bay 2013:  Registration for the 10km three person relay and 15km 2 person relay is NOT closed! Pair up with a friend(s) and register for the March 24th race here: http://www.aroundthebayroadrace.com/register.htm   When you have your pairing for the 15km distance, please let me know and I will add them to the Training Groups page.  Sam has teamed up with her sister (Nik’s Chicks 1) Carol has teamed up with Brogan (Nik’s Chicks 2) and I have teamed up with Susan (Nik’s Chicks 3). Please feel free to find a partner and continue with Team name and number!

Winter Running: I have had some questions regarding gear for winter running.  Here is a guide to what you will need to be “comfortable” in the cold temps.  Advice for Winter Running Gear You can also find it under the Helpful Information heading in the drop down menu.  Remember, there is no such thing as bad weather – just bad gear!

Parking for Running Sessions: Now that the numbers of participants is growing again, I am suggesting that you park your cars on West Oak Trails Blvd or Nightingale to avoid the locking beeps and car doors closing around my neighbors’ houses!  There is also a parking lot at Bloomfield Park.  Also, we were “shushed” by one of my neighbors last Saturday morning before our run.  If we could all keep our voices a little lower, it will help me keep the peace around here!!:)

Tips from Runner’s World Daily Calendar: 1)  Consider tacking an extra day onto a business trip if it means you can do your long weekend run without work or family interruptions. convention Thursday or Friday?  fly home Saturday at noon after your long run.2)  Change routes.  You always run the same loo course?  Run it in the opposite direction next time.  Or try to run a new course each week.  3) Think metric.  A kilometer is slightly more than half a mile, so kilometers pass much more quickly than miles do.   4)  don’t train so hard for an event that you feel tired on the start line.  Many runners train too hard and then end up with a “less than full tank” on race day.  5) Think CHP when it’s time for uphill running.  Chest up, hips forward, push strongly off each foot

This week’s workouts (Meet 1438 Redwing Court)

Tuesday – Sept 18, 8:15pm ( I will not be there as I am coaching with my son’s hockey team at 8pm)

Learn to Run 5km  – Walk 5 min, jog 8/walk 5 min (turn 1/2 way)/jog 8, walk for 5 min cool down

Learn to Run 10km – 5km 5km route

Learn to Run 1/2 Marathon – 10km

Thursday –   Sept 20, 8:15pm

Learn to Run 5km – Walk 5 min,jog 20 continuous minutes (turn after 10) walk for 5 min cool down

Learn to Run 10km – 5km with 30 sec sprints x 10 5km route

Learn to Run 1/2 Marathon – 8km with hill repeats x 4

Saturday – Sept. 22  8:00am  (I may not be there due to my daughter’s hockey practice)

Learn to Run 5km  – Walk 5 min, jog 5/walk 3/jog 8 (turn after 4)/walk 3/jog 5 walk for 5 min cool down

Learn to Run 10km – 9km 9 km route  (Remember, after 6km route, to turn left onto Postmaster, then right onto Pine Glen, right on Third Line and back to start)

Learn to Run 1/2 Marathon –  21km (Please note the modified program for Angus Glen will be  15, 5 for the upcoming Saturdays)

Have a wonderful week! Niki


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